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How to make Mozzarella-Stuffed Meatballs

Prep Time: 5 Minutes | Cook Time: 20 Minutes| Serves 4

1 tablespoon extra-virgin olive oil
1 pound 95 percent lean ground beef
1 tablespoon garlic powder
1 tablespoon granulated onion
Salt
Freshly ground black pepper
2 (1-ounce) pieces low-fat mozzarella string cheese
1 (20-ounce) jar tomato sauce

1.Preheat the oven to 375°F. Line a baking sheet with aluminum foil, coat
with the olive oil, and set aside.

2.In a large bowl, combine the ground beef with the garlic powder and
granulated onion. Season with salt and pepper and mix to combine.

3.Cut each piece of string cheese into 5 equal portions and set aside.

4.Separate the meat into 10 equal portions. Pick up a portion and flatten it
a bit to accommodate a piece of string cheese. Roll the meat around the
cheese into a ball and place it onto the baking sheet.

5.Roll the meatball around on the baking sheet to lightly coat with olive oil.
Repeat with the remaining meat and cheese.

6.Bake for about 20 minutes, flipping the meatballs halfway through, or
until the beef reaches an internal temperature of 160°F and is no longer
pink inside.

7.While the meatballs are baking, in a small pot over low heat, warm the
tomato sauce until it just barely bubbles.

8.Remove the meatballs from the oven. Top the meatballs with the warm tomato sauce and serve hot.

Per Serving:
Calories: 315; Fat: 11g; Protein: 30g; Carbohydrates: 20g; Fiber: 4g; Sugar: 9g; Sodium: 558mg

How to make GreekLamb Burgers with Yogurt-Mint Sauce

Prep time: 20 minutes | Cook time: 8 minutes | Serves 4

Burgers:
3 or 4 scallions (white and light green parts only), chopped (about ¾ cup)
1 pound (454 g) lean ground lamb
1 teaspoon ground cumin
1 teaspoon ground coriander
Salt and pepper, to taste
Olive oil cooking spray

Yogurt-Mint Sauce:
½ teaspoon fresh lemon zest
½ cup fresh mint leaves
1 small garlic clove, quartered
¾ cup plain, fat-free yogurt
1 teaspoon ground cumin
1 tablespoon fresh lemon juice
2 teaspoons concentrated chicken broth

1. Mix scallions, lamb, and seasonings in bowl so they are well
blended. Divide and form into four patties.

2. In a medium nonstick skillet, heat cooking spray over medium-high heat until hot but not smoking. Place patties in skillet and cook for 4 minutes, then turn over and cook for 4 minutes more for medium rare.

3. While meat is cooking, combine lemon zest, mint, and garlic in
mini-processor or chopper and finely chop.

4. In a medium-size bowl, mix yogurt, cumin, lemon juice, and
concentrated chicken broth. Add chopped mint mixture and mix well.

5. Remove burgers from skillet and drain on paper towels. Serve
burgers with sauce spooned on top.

Per Serving
calories: 346 ; fat: 27g ; protein: 21g ; carbs: 8g ; fiber: 2g ; sugar: 3g ; sodium: 156mg

How to make SpicedLamb Chops

Prep time: 10 minutes | Cook time: 8 minutes | Serves 4

2 garlic cloves, finely minced
¼ teaspoon ground cumin
¼ teaspoon ground cardamom
2 tablespoons water
1 teaspoon concentrated chicken broth
1 pound (454 g) shoulder lamb chops (about 4), ½ inch thick, well
trimmed of fat
Olive oil cooking spray
¾ cup plain, fat-free yogurt
1 tablespoon fresh lime juice
Salt and pepper, to taste

1. In a shallow dish, stir together garlic, cumin, cardamom, water, and concentrated chicken broth. Dip lamb chops in mixture, turning once to coat well. Cover with foil and marinate at room temperature for 15 minutes.

2. Coat a large nonstick skillet with cooking spray and heat over
medium-high heat until hot but not smoking. Reserving marinade,
remove lamb chops from marinade. Cook lamb chops for about 3
minutes on each side for medium rare. Transfer lamb to a platter and
keep warm.

3. Add yogurt and lime juice to reserved marinade, pour into skillet, lower heat to low, and simmer for 5 minutes, or until cooked through and slightly reduced. Add salt and pepper to taste.

Per Serving
calories: 191 ; fat: 8g ; protein: 25g ; carbs: 5g ; fiber: 0g ; sugar: 4g ; sodium: 123mg

How to make Peppercornand Mustard Crusted Lamb Chops

Prep time: 10 minutes | Cook time: 30 minutes | Serves 4

2 tablespoons mixed or black whole peppercorns, coarsely ground
2 tablespoons whole-grain mustard
3 tablespoons bottled minced roasted garlic
4 lamb chops, ½ inch thick, well trimmed of fat
Olive oil cooking spray
1 cup low-sodium beef broth
2 tablespoons fresh lemon juice
½ teaspoon dried mint
½ cup reduced-fat sour cream

1. Preheat oven to 375ºF (190ºC).

2. Combine ground peppercorns, mustard, and garlic to form a paste.
Spread all over chops.

3. Spray a baking dish with olive oil spray. Place chops in dish and
bake for 15 to 17 minutes.

4. While chops are baking, combine broth, lemon juice, and mint in a
small saucepan and bring to a boil, then lower heat and simmer for
about 15 minutes.

5. Turn off heat. Add sour cream to broth mixture and stir until
smooth. Serve with lamb chops.

Per Serving
calories: 110 ; fat: 4g ; protein: 11g ; carbs: 10g ; fiber: 1g ; sugar: 0g ; sodium: 384mg

How to make Mom’sSloppy Joes

Prep time: 10 minutes | Cook time: 30 minutes | Serves 8

Nonstick cooking spray
1½ pounds (680 g) supreme lean ground beef
1 cup chopped onion
1 cup chopped celery
1 (8-ounce / 227-g) can tomato sauce
⅓ cup catsup (without high-fructose corn syrup)
2 tablespoons white vinegar
2 tablespoons Worcestershire sauce
2 tablespoons Dijon mustard
1 tablespoon brown sugar
8 100% whole-grain thin sandwich rolls, such as Thomas’ sandwich thins
(optional)

1. Spray a large skillet with cooking spray, and place it over medium
heat. Add the beef and cook until it is no longer pink, about 10
minutes. Drain off any grease.

2. Mix in the onion and celery, and cook for 2 to 3 minutes.

3. Stir in the tomato sauce, catsup, vinegar, Worcestershire sauce,
mustard, and brown sugar. Bring the liquid to a simmer, and reduce
the heat to low. Cook for 15 minutes, or until the sauce has thickened.

4. Toast the sandwich rolls (if using), spoon about ¾ cup of sloppy joe onto each roll or plate, and serve.

Per Serving
calories: 269 ; fat: 5g ; protein: 24g ; carbs: 32g ; fiber: 6g ; sugar: 6g ; sodium: 586mg

How to make BellPepper Nachos

Prep time: 10 minutes | Cook time: 20 minutes | Serves 4

1 pound (454 g) 93% lean ground beef
⅓ cup salsa
2 tablespoons Taco seasoning
Nonstick cooking spray
20 to 25 mini bell peppers, halved lengthwise, trimmed, and seeded
1 cup Mexican shredded cheese

1. Preheat the oven to 400ºF (205ºC).

2. In a large skillet over medium heat, brown the meat until no longer pink, breaking it up as it cooks, 7 to 10 minutes. Drain the meat, and stir in the salsa and Taco seasoning. Simmer for 3 to 5 minutes, until the liquid has cooked down.

3. Spray a large baking sheet with cooking spray and arrange the
peppers on the sheet cut-side up.

4. Fill the peppers with the beef, and sprinkle with the cheese.

5. Bake until the cheese is melted, about 5 minutes, and serve
immediately.

Per Serving
calories: 348; fat: 17g;protein: 31g ; carbs: 15g ;fiber: 2g ; sugar: 7g ; sodium: 526mg

How to make Pan-GrilledBurgers with Blue Cheese

Prep time: 10 minutes | Cook time: 8 minutes | Serves 4

1 pound (454 g) lean ground beef
2 tablespoons steak or beef rub (I use Penzeys English Prime Rib Rub)
Butter-flavored cooking spray
½ cup reduced-fat sour cream
1 tablespoon prepared horseradish
2 teaspoons Bovrite or other condensed beef broth
1 tablespoon crumbled blue cheese

1. Divide and shape meat into four 1-inch-thick patties. Sprinkle steak
rub on both sides of patties and press so that seasoning sticks to meat.

2. Heat a heavy skillet over medium-high heat until very hot and
spray with cooking spray. Cook patties for 4 minutes on one side, flip,
and cook for 4 minutes on other side.

3. While burgers are cooking, mix sour cream, horseradish, and
condensed beef broth in small bowl. Add blue cheese and stir until combined.

Per Serving
calories: 182 ; fat: 7g ; protein: 26g ; carbs: 6g ; fiber: 0g ; sugar: 2g ; sodium: 319mg

How to make GingeredHam

Prep time: 10 minutes | Cook time: 5 hours | Serves 8

6½ pounds (2.9 kg) boneless ham
2½ cups sugar-free ginger beer
1 onion, quartered
Small piece ginger, peeled and sliced
10 black peppercorns
6 whole cloves
1 tablespoon grated peeled fresh ginger
3 tablespoons reduced-sugar ginger jam, jelly, or marmalade, or orange
marmalade
Extra cloves, to decorate (optional)

1. Preheat the oven to 320ºF (160ºC). Place the ham in a deep
roasting pan that will snugly hold it. Add all but ⅓ cup of the ginger
beer to the ham along with the onion, sliced ginger, peppercorns, and
cloves. Cover tightly with a double layer of foil and bake for 4½ hours,
basting once or twice.

2. Uncover and pour away all but 1 tablespoon of the juices from the
ham. Increase the oven temperature to 400ºF (205ºC).

Make the Glaze:
3. Heat the remaining ginger beer with the grated ginger and ginger
jam, until boiling. Reduce the heat and simmer for 5 minutes, until
syrupy.

4. Meanwhile, cut away any skin from the ham, leaving just a thin
layer of fat. Score the fat into a diamond pattern and brush over half
the glaze. Decorate the cut surface with studded cloves, if desired.
Return to the oven and roast, uncovered, for 10 minutes.

5. Brush again with the remaining glaze, and roast for a further 10 to 15 minutes, until golden. Serve hot or cold.

Per Serving
calories: 470 ; fat: 23g ;protein: 62g ;carbs: 3g; fiber: 1g ; sugar: 1g ;sodium: 439mg

How to make CupboardChorizo and Bean Hotpot

Prep time: 10 minutes | Cook time: 15 minutes | Serves 4

4 ounces (113 g) cured chorizo sausage, skinned and chopped
3 red onions, chopped
3 garlic cloves, crushed
1 teaspoon smoked paprika
1 (14-ounce / 397-g) can diced tomatoes
2 (14-ounce / 397-g) cans lima beans, drained and rinsed
Salt and freshly ground black pepper

1. Cook the chorizo, onions, and garlic in a large frying pan until the
oil begins to run. Continue to sauté over a gentle heat, stirring
occasionally, until the onions are soft.

2. Add the smoked paprika, tomatoes, and lima beans, mixing well.
Stir and simmer over low heat for about 10 minutes.

3. Season to taste with salt and pepper, then spoon into dishes to
serve, with bread to mop up the spicy juices, if desired.

Per Serving
calories: 270 ; fat: 9g ; protein: 17g ; carbs: 32g ; fiber: 10g ; sugar: 11g ; sodium: 302mg

How to make Sirloin Steak With Garlic And Red Wine Mushrooms

Prep Time: 5 Minutes | Cook Time: 20 Minutes| Serves 4

2 tablespoons extra-virgin olive oil, divided
8 ounces mushrooms, sliced
1 cup red wine
4 garlic cloves, thinly sliced
½ teaspoon dried thyme
1 pound sirloin steak
Salt
Freshly ground black pepper

1.In a large nonstick skillet over medium-low heat, warm 1 tablespoon
olive oil. Add the mushrooms and toss them in the olive oil. Cook for about 5 minutes, stirring occasionally.

2.Add the red wine, garlic, and thyme and cover the skillet. Reduce the heat to low and cook for another 5 minutes, until the liquid has reduced by half.

3.Meanwhile, season the steak with salt and pepper.

4.Heat another large nonstick skillet over medium-high heat and warm the
remaining 1 tablespoon olive oil for about 30 seconds. Add the steak to the
skillet and cook for 5 minutes. Flip and cook for another 5 minutes.

5.When the steak has reached an internal temperature of 145°F for medium—or is cooked to your liking—remove from the heat and place on a platter to rest for 5 minutes.

6.Slice the steak against the grain and top with the mushrooms.

Per Serving:
Calories: 367; Fat: 23g; Protein: 24g; Carbohydrates: 5g; Fiber: 1g; Sugar: 2g; Sodium: 65mg

How to make Bolognese-Stuffed Zucchini

Prep Time: 5 Minutes | Cook Time: 35 Minutes| Serves 4

Nonstick cooking spray
3 tablespoons extra-virgin olive oil, divided
1 pound 95 percent lean ground beef
1 cup beef stock
1 (28-ounce) can crushed tomatoes
4 garlic cloves, minced
4 medium zucchini
Salt
Freshly ground black pepper

1.Preheat the oven to 400°F. Line a baking sheet with aluminum foil, coat
with cooking spray, and set aside.

2.In a large heavy-bottomed pan over medium heat, warm 1 tablespoon of
olive oil. Cook the ground beef, breaking it up periodically, for about 10
minutes, or until fully cooked and no pink remains.

3.Add the beef stock and stir to combine, then add 1 tablespoon of olive
oil, tomatoes, and garlic. Cook on high, covered, for another 10 minutes,
until thickened.

4.While the sauce is cooking, cut off the ends of the zucchini and halve
them lengthwise. Run the tip of a spoon down the middle of each zucchini
to remove the seeds and part of the zucchini’s flesh to make room for the
sauce.

5.Using the remaining 1 tablespoon of olive oil, brush each zucchini half
with olive oil and season with salt and pepper.

6.Taste the sauce and season with salt and pepper. Fill each zucchini boat
evenly with the Bolognese sauce, then place on the baking sheet. Cover the stuffed zucchini with foil and roast for 15 minutes, or until the zucchini are very tender when pierced with a knife. Serve hot.

Per Serving:
Calories: 319; Fat: 17g; Protein: 35g; Carbohydrates: 15g; Fiber: 4g; Sugar: 7g; Sodium: 533mg

How to make Cauliflower Shepherd’S Pie

Prep Time: 5 Minutes | Cook Time: 35 Minutes| Serves 4

1 (12-ounce) package frozen cauliflower
½ cup water
2 tablespoons extra-virgin olive oil, divided
1 small white onion, finely diced
1 pound 95 percent lean ground beef
1 (25-gram) dried vegetable soup packet
1 cup green peas (if using frozen, thaw first)
Salt
Freshly ground black pepper

1.Preheat the broiler on high.

2.In a medium pot over medium heat, combine the cauliflower and water
and cook, covered, for about 10 minutes, until very soft. Cover, remove
from the heat, and let sit.

3.While the cauliflower cooks, in a large nonstick skillet over medium heat,
warm 1 tablespoon olive oil. Sauté the onion for about 5 minutes, until
soft, then set aside.

4.In the same skillet, add the beef and sprinkle the vegetable soup mix
over top. Stir and cook for about 15 minutes, until no pink remains.

5.When the beef is cooked, add the onion and peas, then stir to combine.
Cook for about 2 minutes, until heated through.

6.Drain the cauliflower, transfer it to a blender or food processor with the
remaining 1 tablespoon olive oil, and pulse until smooth. Season with salt
and pepper, then set aside in a small bowl.

7.Place the beef on an oven-safe platter or in individual ramekins and top
with the cauliflower mash.

8.Place under the broiler for about 3 minutes, or until the cauliflower mash is starting to turn golden brown. Serve hot.

Per Serving:
Calories: 268; Fat: 13g; Protein: 27g; Carbohydrates: 11g; Fiber: 3g; Sugar: 4g; Sodium: 266mg

How to make FlankSteak Basquaise

Prep time: 10 minutes | Cook time: 13 minutes | Serves 4

Olive oil cooking spray
1 pound (454 g) lean flank steak
½ cup chopped onion
2 garlic cloves, chopped
½ cup seeded and chopped red bell pepper
½ pound (227 g) sliced fresh mushrooms
½ cup dry red wine
½ cup chopped plum tomatoes
2 teaspoons concentrated beef broth
Salt and pepper, to taste

1. Preheat broiler and arrange rack to top position.

2. Spray broiler pan with cooking spray and place flank steak on top.
With a sharp knife, score top of steak so it won’t curl. Broil for 3 to 5
minutes on each side, or until medium rare.

3. While steak is broiling, heat cooking spray in a medium nonstick
skillet over medium-high heat until it’s hot but not smoking. Sauté
onion and garlic for 3 minutes, or until lightly browned.

4. Add bell pepper and mushrooms and cook, covered, for 3 to 5
minutes, or until soft. Add wine, tomatoes, and beef broth concentrate
and cook, stirring occasionally, until liquid is reduced by half.

5. Slice steak very thinly on diagonal. Add salt and pepper to taste. Spoon vegetable-wine sauce on top.

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